CrossFit Workout Of The Day 4/16/2019

By: 0

CrossFit:

STRONG

Bench Cycle Week 12: 4 x 3 x 85%

alternate bench sets with heavy dumbbell/landmine rows 5/side

SHREDDED:

15 Min Alternating EMOM:

M1) 15 American KBS

M2) 12 Push-ups or strict ring dips (no knees, use some form of elevation to scale if necessary)

M3) 30s hollow body hold

Then:

#tabatatuesday

Tabata Bike

Rest 1 min

Tabata strict HSPU (sub with dB push press)

rest 1 min

Tabata KBS

QuickFit:

EMOM15:

M1) 100m sprint

M2) 12 TTB

M3) 4 Man Makers

CrossFit Workout Of The Day 4/15/2019

By: 0

CrossFit:

STRONG:

Back Squat

Hatch Day 1 Week 12:

1*5

60%

1*5

70%

1*5

75%

1*5

75%

alternate squat sets with standing dumbbell Arnold presses 5/side

https://www.muscleandfitness.com/workouts/shoulder-exercises/videos/arnold-press

SHREDDED:

ALSO 20 MINUTES, not an EMOM:

5 Front Squats. Work as heavy as possible from the floor

10 standing dumbbell arnold presses 5/side

16 V-Ups

Then:

#murphprepmonday

*For Time (with a 17 min cap)

Run 800m

40 C2B Pull-Ups

40 Push-Ups

40 Step Down Box Jump Squats (1 rep = 1 box jump to standing tall, then 2 squats, then step down)

Run 400m

20 C2B Pull-Ups

20 Push-Ups

20 Step Down Box Jump Squats

Run 200m

*rx+, wear a weight vest

Optional Extra Work for the week:

Monday: Hatch day 1 Week 12 Front Squats

Any other time:

5 attempts at a max time L-Sit on rings (rest as needed between)

5×1 Strict Chest to bar (weighted if possible)

5×1 Strict weighted ring dips

100 GHD Time Trial

Do Opposite Oly

Hatch day 2 Week 1s

14 Minute Bike:

Minutes 0-4: 4 Minute Ride for cals

Minutes 5-9: EMOM 15 seconds all out

Minutes 10-14: 4 Minute Ride for cals

Amrap20:

400m run

Rest 1 minute

200m run

rest 1 minute

QuickFit:

AMRAP16:

Max Time L-sit (tuck) on rings (20 seconds max)*

12 KBS

12 Wallballs

*for every second under 20, perform 1 burpee, so if you hold for 14 seconds, perform 6 burpees before moving on

CrossFit Workout Of The Day 4/12/2019

By: 0

CrossFit:

Work the complex for 15 minutes increasing with flawless technique:

Beg:

3 Position Power Snatch (high, knee, floor) +

3 OHS

Int/Adv:

3 Position Squat Snatch (high, knee, floor)

Then:

18 minute cap:

30 S2O

rest 2 minutes

30 Power Cleans

rest 2 minutes

30 Deadlifts

rest 2 minutes

100m butcher push

Sx: use dumbbells and empty butcher

Rx: 135/95 barbell. 45’s/20’s butcher

Rx+: 165/115 barbell. 45’s/20’s butcher

 

CrossFit Workout Of The Day 4/11/2019

By: 0

CrossFit:

AMRAP4

Rest 1

x4:

one score, pick up where you left off

50m Sandbag bearhug carry (if not using sandbag, bear hug a stone, heavy kb or db like a baby)

10 OHS 135/95

10/7 Cal Bike

Then:

ROMWOD:

2 min/side wall stretch

2 min seated forward fold

2 min/side scratch test/side using band/towel/pvc if necessary

2 min saddle

QuickFit:

Complete as much of the dirty 30 as possible in 16 minutes:

  • 30 step down Box Jumps (24/20)
  • 30 Jumping Pull-Ups
  • 30 Kettlebell Swings (35/26 lb)
  • 30 Lunges
  • 30 Knees-to-Elbows
  • 30 Push Press (45/35 lb)
  • 30 Good mornings to 45° (45/35)
  • 30 Wall Balls (20/14 lb)
  • 30 Burpees
  • 30 Double-Unders

CrossFit Workout Of The Day 4/10/2019

By: 0

CrossFit:

With a partner for max meters in 19 minutes (starts and ends with 1:30 minute row):

P1: 1:30 row

P2: 1:30 row

P1: 2:30 row

P2: 2:30 row

Then:

sx:

AMRAP12:

10 Dumbbell Snatch 5/side

10 Wallball Straight Leg Sit-ups

100 Single Unders

rx:

AMRAP12:

8 Strict TTB

8 KB Snatch 4/side 53/35

25 Double-unders

rx+:

“Boomer”

AMRAP12:

2 Muscle-ups

8 KB Snatch 4/side 70/53

25 Double-unders

CrossFit Workout Of The Day 4/9/2019

By: 0

CrossFit:

STRONG

Bench Cycle Week 11: 4 x 5 x 80%

alternate bench sets with heavy dumbbell/landmine rows 5/side

SHREDDED:

15 Min Alternating EMOM:

M1) 15 American KBS

M2) 12 Push-ups or strict ring dips (no knees, use some form of elevation to scale if necessary)

M3) 30s hollow body hold

Then:

#tabatatuesday

Tabata Burpee

Rest 1 min

Tabata HSPU (scale with db push press)

rest 1 min

Tabata DB Lunges (athletes choice Overhead or hanging by side, no front rack)

QuickFit:

EMOM16:

M1) 12/9 cal bike

M2) 6 strict pull-ups + 6 strict hspu or 12 ring rows + 12 strict press

CrossFit Workout Of The Day 4/8/2019

By: 0

CrossFit:

All 25 min

STRONG:

Back Squat

Hatch Day 1 Week 11:

1*5

60%

1*3

70%

1*2

80%

1*2

90%

1*1

95%

1*1

103%

alternate squat sets with standing dumbbell Arnold presses 5/side

https://www.muscleandfitness.com/workouts/shoulder-exercises/videos/arnold-press

SHREDDED:

ALSO 25 MINUTES, not an EMOM:

5 Front Squats. Work as heavy as possible from the floor

10 standing dumbbell arnold presses 5/side

16 V-Ups

Then:

#murphprepmonday

No matter if doing “strong or shredded” please set up for the WOD during the 25 minutes of strength

AMRAP15:

sx:

200m Run

5 5 second negative pull-ups

10 elevated pushups

15 Wallball thrusters

rx:

200m Run

5 pull-ups

10 pushups

15 Wallballs

*rx+:

200m Run

5 C2B

10 Deficit push-ups 45/25

15 Wallballs

*wear a weight vest

Optional Extra Work for the week:

Monday: Hatch day 1 Week 11 Front Squats

Any other time:

5 attempts at a max time L-Sit on rings (rest as needed between)

5×3 Strict Chest to bar (weighted if possible)

5×3 Strict weighted ring dips

100 V-up Time Trial

Do Opposite Oly

Hatch day 2 Week 11

15 Minute Bike:

Minutes 0-4: EMOM 15 seconds all out

Minutes 5-9: 4 Minute Ride

Minute 9-10 rest

Minutes 10-14: EMOM 15 seconds all out

Amrap20:

600m run

Rest 1 minute

300m run

rest 1 minute

QuickFit:

AMRAP16:

10 Thrusters

10 TTB

250m row